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10-Minute Daily Posture Routine

10-Minute Daily Posture Routine — video by Tone and Tighten Play · 10:41

Video by Tone and Tighten on YouTube · Open on YouTube

A physical therapist explains and demonstrates two short posture sets: chin tucks, a doorway chest stretch, shoulder-blade squeezes and wall angels for the neck and upper back, then a hip flexor stretch, child's pose, bridges and reverse crunches for the lower back and hips.

  • 11 min
  • Beginner
  • Low impact (no jumping)
  • wall

Good forBetter posture

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Step by step 8

Tap a time to watch that step in the video.

  1. Chin tucks: keep your head level and draw your chin straight back, not down; hold 3 to 5 seconds, 10 to 20 times. 2:31
  2. Doorway chest stretch: hands on the frame, chest tall, step through to feel a stretch; hold 20 to 30 seconds. 3:13
  3. Shoulder-blade squeezes: draw them down and back, turn your hands out and hold for three; add a band if it is easy. 3:57
  4. Wall angels: hips, shoulder blades and head on the wall, chin tucked, slide your arms slowly up and down. 5:20
  5. Kneeling hip flexor stretch: lunge forward and squeeze the back glute; 20 to 30 seconds, three times each side. 6:50
  6. Child's pose: reach your hands forward and sit back onto your heels; 20 to 30 seconds, three times. 7:35
  7. Bridges: squeeze your glutes to lift your hips and hold 3 to 5 seconds; try a single-leg bridge for more challenge. 7:59
  8. Reverse crunches: back flat, knees at 90 degrees, lift your hips with your lower abs; or march one leg at a time. 8:57

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Pull your chin straight back rather than nodding down
  • Squeeze the back glute in the kneeling hip flexor stretch
  • Keep hips, shoulder blades and head on the wall during wall angels

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveschin tucks, chin tuck in wall angels
  • Shoulders movesdoorway stretch, scapular pinches, wall angels
  • Upper back movesscapular pinches, wall angels
  • Lower back moveschild's pose, bridges, reverse crunch
  • Hips moveskneeling hip flexor stretch, bridges
  • Knees moveskneeling lunge stretch, child's pose
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Pelvic tilt with a march instead of the full reverse crunch hip raise

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Tone and Tighten; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety